How many calories does cycling burn?

A 75 kg rider burns roughly 450 cal/hr at moderate intensity (zone 2-3), 750 cal/hr at hard intensity (zone 4) and 1000+ cal/hr at very hard intensity (zone 5).

Do I need to replace all those calories during the ride?

No. Your body has glycogen stores (1500-2000 kcal) and fat reserves. For rides under 90 minutes, water alone is often sufficient. For longer rides, aim to replace 40-60% of calories burned.

What is the carb vs fat breakdown?

At low intensity, more energy comes from fat. As intensity increases, the body relies more heavily on carbohydrates. At threshold intensity, 70-85% of energy comes from carbs.

How accurate is this?

MET-based calculations are estimates. Individual variation of 15-20% is normal. Using a power meter gives more accurate calorie data.

BikeCalcs

Ride Calorie Calculator — Calories Needed for Your Ride

Estimate total calories needed for a ride based on duration and intensity.

Body Weight

Ride Duration

Intensity

How We Calculate This

Calorie Estimation

Calories/hour = MET value x Body weight (kg)
Total calories = Calories/hour x Duration (hours)
MET values: Easy ~4, Moderate ~6, Hard ~10, Very Hard ~14

Frequently Asked Questions

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Last updated: February 2026

All calculations are estimates. Always verify results and consult a professional bike fitter where appropriate.